• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

SimplyHealth.io

Health and Wellness Information

  • Natural Cures
  • Diet & Nutrition
  • Fitness
  • Conditions

14 Simple Exercises for Plantar Fasciitis Relief

Search Articles Here

The plantar fascia is a ligament that attaches to the heel bone and runs to the base of the toes. This tendon acts as a shock absorber for the feet, absorbing impact from running and jumping. When the fascia becomes inflamed due to repetitive stress, it starts to thicken. Stressors, such as impact and running long-distance produce microtears in the ligament tissue. When the tears heal, they leave behind scar tissue, resulting in thickening and inflammation of the plantar fascia, known by its medical term; “plantar fasciitis.”

This chronic form of tendonitis is most common in runners, athletes, and seniors. Athletes may develop the condition due to balancing on the balls and heels of their feet while suddenly changing direction – resulting in micro-tears. Runners who increase their distance create inflammation through repetitive heel strikes. Seniors develop plantar fasciitis due to structural issues with the feet from the aging process.

Here are eight stretches anyone can use to mitigate the effects of plantar fasciitis, slow its spread, and possibly gain a chance at remission of the condition.

1. Toe Curls

This exercise strengthens every area of the feet and toes. Consider it to be the “compound exercise” of your stretching session. Everyone knows that if you want to build strength in your muscles, then compound exercises like the deadlift and squat give you the best workout to increase explosive power.

The same principle applies to your feet, using exercises that combine multiple muscle groups and ligaments will offer the best strength gains for your feet. Plantar fasciitis often develops due to muscular and tendon imbalances that create structural issues with the foot – such as fallen arches.

Sit straight in a chair with your back flat against the backrest, and your feet flat on the floor.

Keep your toes on the floor and raise your heels till you feel a stretch in the front of the foot and on top of the ankle. Hold the pose for a few seconds and concentrate on squeezing the ball and heel of your foot.

Repeat two sets of five reps.

Next »

Our Newest Articles

14 Tips That Help in Treating Dyspraxia

Dyspraxia is characterized by a lack of coordination and problems with speech and in some cases … [Read More...] about 14 Tips That Help in Treating Dyspraxia

14 Causes of Herniated Discs

A herniated disc, also known as a slipped disc, or a ruptured disc, is a condition caused by … [Read More...] about 14 Causes of Herniated Discs

16 Signs You Have a Thyroid Problem

Your thyroid gland is an endocrine gland located in your neck. This gland plays a crucial role in … [Read More...] about 16 Signs You Have a Thyroid Problem

Primary Sidebar

10 Pain Relief Measures for Thoracic Outlet Syndrome

Thoracic outlet syndrome is a painful condition that causes pain in the shoulders and neck sometimes … [Read More...] about 10 Pain Relief Measures for Thoracic Outlet Syndrome

14 Home Remedies to Get Rid of Croup Cough

Croup is a common illness that people often get before or after a cold or flu. It can be caused by a … [Read More...] about 14 Home Remedies to Get Rid of Croup Cough

Popular on SimplyHealth.io

14 Effective Techniques For Ingrown Hair Removal

One tiny hair can cause major problems, and this is true when a hair is trapped in your skin. You … [Read More...] about 14 Effective Techniques For Ingrown Hair Removal

14 Signs Your Nails Are Infected with Paronychia

What is paronychia? It’s a skin infection affecting the fingernails and toenails caused by Candida … [Read More...] about 14 Signs Your Nails Are Infected with Paronychia

16 Ways to Use Stinging Nettle for Skin, Hair & Health

There are various potential benefits when using stinging nettle for skin, hair and nail health that … [Read More...] about 16 Ways to Use Stinging Nettle for Skin, Hair & Health

You May Also Like

14 Most Common Causes of Blindness

Blindness affects millions of people all over the world, and there are more cases of blindness that … [Read More...] about 14 Most Common Causes of Blindness

14 Causes of Heel Pain

Is your heel feeling sore? There are a variety of reasons why you’re experiencing heel pain, so … [Read More...] about 14 Causes of Heel Pain

14 Frequent Symptoms of Lyme Disease

Deer ticks transmit Lyme disease. These deer ticks are not found throughout the country, with 43 out … [Read More...] about 14 Frequent Symptoms of Lyme Disease

Disclaimer

This site offers information designed for educational purposes only. You should not rely on any information on this site as a substitute for professional medical advice, diagnosis, treatment, or as a substitute for, professional counseling care, advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.

  • Search
  • About Us
  • Contact Us
  • Advertise with Us
  • Disclaimer
  • Terms of Service
  • Privacy
  • Do Not Sell My Personal Information
  • Cookie Declaration
  • Push Notifications

Copyright © 2023 · All Rights Reserved